Warm Up
2 rounds
2 min cardio
15 band pull aparst (ota nämä etunoja-asennossa ja 1sek lapapito joka toistolla)
5+5 lunge elbow strech / curtsy step down from 50cm box
:20-30 sec quadtruped shoulder taps

Strenght
Snatch Grip Push Press behind neck + overhead squat 4+4/4+4/3+3/3+3reps@65-70-80-85% of 1rm snatch
rest 2-3 min bwn sets
Front Squat 4x5reps@60-70-75-80% of 1rm
rest 2-3 min bwn sets

Accessory Work
2-3 sets
8-10 tempo bulgarian split squat (per side)
16-20 kb gorilla row alternating hand
24-32 bicycle crunches
rest 2-3 min bwn sets